Performance Anxiety
Ah good old performance anxiety, or stage fright as we also know it.
That familiar feeling many of us face, no matter our skill level. The stress of wanting to deliver a flawless performance can trigger feelings of nervousness, self-doubt, and even physical reactions like shaking or feeling sick. Often we can consciously and logically know we have the skills, or practice level to go out there and play perfectly, but unconsciously, something happens deep in our psyche that plays havoc with our physical self.
I first realised the physical issues I was having on stage wasn’t an ability problem when I read about US Gymanst, Simone Biles withdrawal of the 2021 Tokyo Olympics being down to mental health.
Specifically, her challenge with something she referred to as ‘the twisties’. Whilst this dangerous phenomenon can have devastating consequences for gymnasts, the more I read, the most I began to relate to the symptoms of it: mental blocks, loss of control over your own body…I’d experienced something similar for almost two years whilst performing to audiences. It was like my brain was glitching when sending the signal to my arm or my leg, causing me to falter and make very obvious mistakes during sets.
Now I understood this was a psychological issue, I began to make steps toward understanding the causes and how I could gain control over my mind and body again.
Here are some things I found helped through reflection and breaking down those moments and feelings occurring prior to and during performing.
1. Identify the Source
Performance anxiety usually comes from fears of failing, being judged, or striving for perfection. Pinpointing what triggers your anxiety—be it personal expectations, past experiences, or what you think the audience expects—can help you tackle it more effectively. Many people find home coming shows to be particularly nerve-wracking, feeling the pressure to be better than ever can leave them feeling uncontrollably anxious, whilst the thought of playing bigger venues on tour can be a trigger for someone else.
2. Turn Nerves into Excitement
Instead of seeing anxiety as a hurdle, try to view it as a normal reaction to something important. By reframing those nerves as excitement, you can shift your mindset from fear to enthusiasm.
This one was a big one for me as I thought back to a time performance anxiety wasn’t present and my mindset at this time was excitement and going out there to show what I’ve got. As the stakes increased, this turned into self doubt and my mindset went from “let’s show them what I’ve got” to “I’ve just got to get through this song”. I began to consciously and deliberately turn this around and make every effort to bring back my confident mind set.
3. Create a Pre-Performance Ritual
Establishing a consistent warm-up routine can give you a sense of control and calm. This could involve deep breathing, stretching, light exercise, or playing a favorite piece to boost your confidence. Warm ups are great for combatting those moments of muscle tension that can occur, whilst yoga or stretching can be helpful to relaxing. There’s also sounds many people find useful, 432Hz music can have a soothing effect before a show.
4. Practice Breathing and Relaxation Techniques
Deep breathing: Inhale for four counts, hold for four, exhale for four
Progressive muscle relaxation: Tense and then relax your muscles to ease physical tension.
Mindfulness and meditation: Engaging in mindfulness can help you stay focused and reduce overthinking.
5. Visualize Your Success
Imagining yourself performing confidently and successfully can help change how your brain reacts to stress. Visualization techniques can make you feel more prepared and in control.
6. Get Comfortable Performing in Low-Stress Situations
Gradually put yourself in performance scenarios:
Play for friends or family (although for many musicians, this can be more nerve wracking. Record yourself and listen to the playback, perform in relaxed, low-pressure settings before tackling bigger gigs.
7. Focus on the Music, Not Yourself
Instead of stressing over potential mistakes, concentrate on conveying the music. Remember, the audience is there to enjoy the show, not to critique your every move, we are our biggest critique and it’s worth remembering that your body knows the next note or beat or word, you’ve done this hundreds of times, try to focus on the song and not every movement you’re doing.
I hope some of these suggestions help. Performance anxiety is no fun and it can become an overriding feeling for something you should enjoy. If this is something you feel you need to explore more, counselling can help and I would be happy to work with you through this challenge.
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